Ready to work? Lets start with chest and biceps. We’re going to be using the one set to failure method, a method that will produce results and yet is misunderstood by almost everyone. Let’s start with incline presses either on a machine or free bar. I like to use a Hammer incline press, so I’ll give you my routine. I put a 45-lb. plate on each side and do about 15 reps. Rest about 2 or 3 minutes and do it again. Next I’ll add another 45-lb. plate for 15 reps. Now I’m warmed up and ready to work. Load it up to 410 for my work set. I tell my partner I want to do a rest pause set until negative failure. My first rep feels like I made a mistake, man, it’s heavy. I keep the pace at about a three second negative with a pause and squeeze at the top and a pause at the bottom. At rep 5, I’m sure I’m through, but I know my partner is going to work me harder.

So I dig down deep and come up with 3 more clean reps. The ninth rep will not go, my partner helps me get it up and I do a 5 second negative, not a 5 count, but 5 SECONDS! I put the weight down and count 15 seconds, my partner helps me get the first one up and I do 5-second negative. I manage to get the next one by myself and do a 5 second negative. A third rep won’t go, so my partner helps and I do a 5-second negative. Rest 15 more seconds and go again. Partner helps get it up and I do a 5-second negative. Partner helps get the next one up and my 5-second negative turns into a 1-second negative; I can’t even slow it down. I’m done, end of exercise.

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